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Beetroot stew Calories
Fiber-rich beetroot stew with folate and potassium
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beetroot stew (220 g) has 128 calories. That works out to 58 calories per 100 g. It contains 21.6 g of carbs, 3.5 g of protein, 3.7 g of fat and 5.7 g of fiber. Its 158.4 µg of Folate covers 40% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Beetroot stew Nutrition Facts
Selected: 1 serving (medium) · 220 g
128
KCAL / 220G
Carbs
21.6g
· 8% DV
Protein
3.5g
· 7% DV
Fat
3.7g
· 5% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 10% · Fat 25%
Beetroot stew nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.55 g | 3% |
| Trans fat | 0 g | |
| Sodium | 528 mg | 23% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 5.7 g | 20% |
| Protein | 3.5 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Beetroot stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 128 kcal |
| 1 tablespoon (mini) | 18 g | 10 kcal |
| ½ cup (half) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (small) | 180 g | 104 kcal |
| 1 serving (large) | 300 g | 174 kcal |
| 1 piece (jumbo) | 350 g | 203 kcal |
| 1 bottle (whole) | 500 g | 290 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Beetroot stew
How do you make beetroot stew?
Beetroot stew is made by simmering chopped beetroot with onion, seasonings and enough liquid until tender. For a simple version, soften the onion in oil first, add the beetroot and liquid, then cook gently.
What ingredients go into beetroot stew?
Beetroot stew usually includes beetroot, onion, oil or another cooking fat, liquid and seasonings. Tomatoes, garlic, carrots, herbs or beans are common additions, but recipes vary by region and household.
Is beetroot stew the same as borscht?
No, beetroot stew is not automatically the same as borscht. Borscht is a family of beet-based soups, often with cabbage and other vegetables, while a stew is usually thicker and contains less liquid.
Can you make beetroot stew with canned beetroot?
Yes, canned beetroot works in beetroot stew. Drain it first and add it near the end of cooking, since it is already tender; simmering it for too long can make the pieces mushy.
Can you put beet greens in beetroot stew?
Yes, tender beet greens can go into beetroot stew. Wash them well, chop the leaves and stems, and stir them in near the end so they soften without becoming overly limp.
What should you serve with beetroot stew?
Beetroot stew pairs well with crusty bread, potatoes, rice or grains that soak up its cooking liquid. A spoonful of yogurt or a crisp green salad also balances the earthy, sweet flavor.
How do you keep beetroot from losing its color in stew?
To help beetroot keep its color in stew, avoid prolonged, vigorous cooking and add a little lemon juice or vinegar near the end. Acid helps preserve the vivid red pigment.
Can you freeze beetroot stew?
Yes, beetroot stew can be frozen once it has cooled. Portion it into airtight, freezer-safe containers, thaw it in the refrigerator, and reheat it thoroughly; the vegetables may be softer after thawing.
How long does beetroot stew last in the fridge?
Beetroot stew keeps for about 3–4 days in the refrigerator when stored promptly in a covered container. Cool it without leaving it at room temperature for an extended period, and reheat only the portion you plan to eat.
Can you add meat to beetroot stew?
Yes, meat can be added to beetroot stew. Brown bite-sized pieces first, cook them until tender, then add the beetroot; this gives the stew a richer flavor and a heartier texture.
Beetroot stew Vitamins & Minerals
Vitamins
Folate
158.4µg · 40% DV
Vitamin C
11.44mg · 13% DV
B6
0.13mg · 8% DV
B2
0.09mg · 7% DV
Minerals
Sodium
528mg · 23% DV
Manganese
0.48mg · 21% DV
Copper
0.18mg · 20% DV
Potassium ⭐
561mg · 17% DV
Beetroot stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot stew
To burn the 128 calories in 1 serving (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beetroot stew?
Beetroot stew is a home-style dish of beetroot cooked until tender, often with onion and, depending on the recipe, tomato and seasonings. Its consistency can range from brothy to thick, and cooking brings out the beetroot’s earthy sweetness. In Turkish cooking, it can be served as part of a main meal with rice or bread, sometimes with yoghurt alongside.
It is a vegetable-forward, fibre-rich choice, with folate and potassium, though the exact character depends on the recipe. For a lighter meal, use oil sparingly and pair it with a fresh salad; a plant-based version is easy to make.
How Nutritious Is Beetroot stew?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beetroot stew Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beetroot stew Contain Allergens?
No known major allergens
Which Diets Is Beetroot stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beetroot stew Fat Profile
SATURATED
0.55g
MONOUNSATURATED
1.72g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.